Wednesday, April 11, 2018

Tuesday, April 10, 2018
April 9, 2018
Thursday, April 12, 2018
April 11, 2018

Wednesday, April 11, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional← tickets on sale, info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

The deadline to sign up for the Festivus Games is this Saturday, April 14th!
The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne.
This is a great opportunity for our members to participate in a competition with other CrossFitters in our Area!
Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes!
All Festivus Games workouts can be seen at the link provided below↓
Festivusgames.com ←Info Here.
→Coupon Code: 04201810off

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Warm-up:
Run or Row 200 meters

30 Dynamic calf stretches
10 Push-ups or knee push-ups
10 Sit-ups

10 Banded Good mornings
10 Goblet squats
10 Hip Bridges

WOD:

Warm-up EMOM for 5 minutes
0-1  →10 Jumping Squats
1-2  →10 Bar-only Deadlifts
2-3 →10 Bar-only Hang Pulls
3-4 →10 Bar-only Hang Power Cleans (Fast Elbows)
4-5 →10 Bar-only Hang Squat Cleans

The Clean 1-1-1-1-1-1-1

Recovery/Stretching:
400 meter walk/jog
Cobra to Child’s Pose

Foam Roll

 

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